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Standing Barbell Curls

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Purpose of Exercise:
TO DEVELOP THE OVERALL SIZE OF THE BICEPS

This is the most basic and popular of biceps exercises.

Execution:
Stand with feet a few inches apart and grasp the bar with an underhand grip, hands about shoulder width apart. Let the bar hang down at arm’s length in front of you.

Curl the bar out and up in a wide arc and bring the elbows close to the body and stationary. Keep the arc wide and long, rather than bringing the bar straight up and making the movement too easy. Get a full flex of biceps at the top. Lower the weight and resisting the weight all the way down until your arms are fully extended.

A small amount of body movement in this exercise is acceptable, because it is a mass-building movement, but this is to be kept to a minimum unless you are doing deliberate Cheat Curls. Bending forward and leaning back cut down on the range of motion.

Warning:
 Don’t rest at the bottom.
Don’t lift the elbows during the Barbell Curls: Instead of isolating and really working the biceps, you are involving the front deltoids, which defeats the purpose of the exercise.
Another problem that develops when you lift your elbows during the Barbell Curls instead of keeping them fixed by your sides: at the end position of the movement, the forearms are straight up and down., meaning that the bones are bearing the weight of the bar and the biceps are not doing any work at all.

Breathing:
Exhale when the weight is up and after you flex your biceps.
Inhale while you lower the weight. Finish inhaling before you force the weight up.

Note:
To build maximum mass and work the total surface of the biceps, do Barbell Curls with your hands shoulder width apart. Notice yourself how this puts the shoulders, arms and hands in a straight line.

All Biceps Exercise

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